DB Single-Leg Hip Thrust

Primary muscle

Glutes

Also works

Hamstrings, Core

Pattern

Hinge

Equipment

Dumbbell, Bench

Level

Intermediate

Type

Single-side (unilateral)

Coaching cues

Upper back on bench, one foot flat on the floor, other leg extended. DB held on the working hip. Drive up to full hip extension and squeeze hard. Go lighter than your bilateral hip thrust — this is significantly harder.

Orion Coach programs the DB Single-Leg Hip Thrust for you. Sets, reps, and load that adapt to your recovery, in real time.

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